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Upper Body Workout

First Pull-Up Progression

Intermediate 1 day 4 exercises
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Build towards your first pull-up: dead hangs for grip, band pull-aparts and dumbbell rows for your back, then pull-ups (or slow lowering) at the end.

Day 1 4 exercises
  1. Dead Hang
    3 sets, hold 20 sec
  2. Resistance Band Pull-Apart
    3 sets of 15 reps
  3. Dumbbell Bent-Over Row
    3 sets of 10 reps
  4. Pull-Ups
    3 sets of 6 reps